American-Skullcap

Healing Herbs for Mental Health (part 2)

by with No Comment ADHDAnxietyDepressionEcotherapyHealing the planetHealing with natureHealth and wellbeingHerbsMental healthSocial and emotional wellbeingWellbeing

This is the second blog in a series exploring natural alternatives to reduce stress and manage mild to moderate mental health problems such as anxiety, depression and ADHD symptoms. If you haven’t read part one in this series, then I suggest you start there first.

Lemon Balm (melissa officinalis)

With its long history in Greek medicine, lemon balm was affectionately referred to as an elixir of life, for its reputation for prolonging one’s life.  Greek physicians encouraged drinking lemon balm to make the heart merry, revive spirits and do away with melancholy.  In 1696 the London Dispensary stated the balm steeped in wine would reverse aging and “relieve languishing”.  The Arabs also talked about its calming and healing properties for steadying nerves and a remedy for heart palpitations.  Perhaps they were onto something, as more recent studies in patients with chronic stable angina demonstrated decreases in depression, anxiety, stress, and sleep disorders after taking lemon balm supplements.  There are also good, published results for women experiencing the post-partum blues after caesarean births.  The oil in lemon balm has a sedative effect which reduces tension and stress.  There are anecdotal reports of many a student benefiting from the herbal tea, just prior to sitting exams, to calm the butterflies, clear their head and sharpen the memory.  Lemon balm tea is safe for all ages – even an unsettled baby to help with sleep.

Affectionately known as ‘melissa’ in some countries, lemon balm is a good companion plant in the garden.  Some people plant it near their beehive to settle bees into their new home and prevent swarming.  Lemon balm will grow in sun or shade, and it won’t take over like its mint cousin.  Propagate it by cutting, root division or seed.

Make a tea with one heaped teaspoon of chopped, fresh leaves in a cup of boiling water, 2-3 times a day.  It’s also a lovely refreshing drink, when chilled, or makes a nice addition to fresh fruit salad.  It can also be added to the bath for a relaxing body soak.

Lemon balm should not be consumed if taking thyroid hormones.

Hops (humulus lupus)

Hops is a member of the Cannabaceae (marijuana) family.  Native Americans were some of the first to discover the sedative effects of hops, back in the 9th century.  In 16th Century Europe, hops were widely used as a herbal tonic that offered calming, sedative, and sleep-promoting properties, not just as an ingredient to prevent beer spoiling.  The Chinese started using hops to treat insomnia, restlessness and nervous tension in the 19th Century.  In 2017, a study of healthy young adults experiencing mild anxiety and depression were treated with hop extract for one month, demonstrating significant reductions in symptoms.  Whilst a few studies suggest hops has the ability to treat anxiety and mood disorders, more research is needed to confirm these effects.  Anecdotally and historically, hops calm the central nervous system and relaxes muscles, soothing worries and tension. 

The vine from hops will very quickly cover a pergola or trellis.  It requires a rich soil and warm sunny position in the garden.  In subtropical gardens, the plant appreciates afternoon shade.  Propagation is by seed, cuttings or root divisions with buds.  Female plants are preferable to produce an abundance of the strobiles, the cone-shaped fruit used in making the medicinal tonic, however male plants are needed if you wish to collect seed.

Dried or fresh hops can be used with vodka or another flavourless alcohol to make a tincture which will keep for many months.  Hops can also be used to make a tea or stuff a pillow along with other more pleasant-smelling herbs, to put beside your head at night to aid sleep. 

If you have a history of trauma its best to avoid hops to begin with and use an alternative nervine such as skullcap or blue vervain, until you are well into your healing journey.  There are no known side effects or contraindications for using hops, however, always consult your doctor if introducing it to your treatment plan.

Scullcap (scutellaria lateriflora)

Lateriflora and Baicalensis are the two most common varieties of skullcap from the mint family.  Lateriflora derives from native American soil and basicalensis is a traditional Chinese herb.  Although related, they treat very different ailments.

Traditionally American scullcap was used as an emmenagogue by Indian elders, to bring on the menstrual cycle of young girls.  In the 19th and early 20th centuries, physicians used it as a nervine to treat anxiety caused by physical health issues, mental exhaustion and heart disorders.  In the last few centuries, lateriflora has also been used to assist people experiencing mild depression, insomnia and to improve mood.  Research appears to support the hypothesis that skullcap stimulates gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm nervous, thereby positively impacting mood and reducing anxiety.  In this way, it works similar to many anti-anxiety medications.

Herbalists often turn to scullcap as a good all-round ‘nerve food’ for its ability to reduce nervous tension and regenerate the central nervous system during periods of stress.  For those times in our lives when it’s not logistically possible to reduce some of the sources of stress, skullcap can be the perfect daily tonic.

Propagation is by seed, cuttings or root division.  Plant in a sunny, well-draining soil or if you would prefer the plant doesn’t take over your garden then keep in a pot.  Harvest the leaves and flowers once it is in full bloom.  It will die back in winter and resurge in Spring.

The ideal dose is 1-2 teaspoons of dried herb steeped in boiling water for 10-15 minutes, 3 times a day.  It is quite bitter, so you may want to add honey or other herbs like mint to improve the tea flavour.  Best to start on a low dose and build up slowly.  It also has immediate therapeutic effects that can make you sleepy.

Scullcap is a relaxant and sedative that can trigger side effects such as drowsiness, confusion and irregular heartbeat, so consult your GP before taking this herb.  Scullcap is known to interact with some medications.  Pregnant and breastfeeding women should avoid it altogether.  Large doses and long-term use are associated with liver damage.

Vervain (verbena officinalis)

Vervain is such an amazing healing herb that has been used in folk medicine to treat a whole range of different ailments.  Legend has it that after the body of Jesus was removed from the cross, vervain growing nearby was pressed onto the wounds.  Military physicians during the French revolution used it extensively for pain and wound management. During the Middle Ages, it was used for numerous skin and hair ailments.  Since then, the list of applications for physical health has grown exponentially.  In more recent times, the focus has also been on mental health benefits.

Like other nervines, vervain has been shown to strengthen the nervous system by reducing stress, tension and anxiety, promoting feelings of calm and relaxation.  It has natural tranquilising effects for those suffering from restlessness, irritation and insomnia.  Giving our body the opportunity to ‘rest and digest’ during our stressful busy lives is critical, so our nervous system experiences calm and our hormones are balanced.  Vervain has also been used extensively with those experiencing depression, low nervous energy and lack of motivation, due to its energy boosting and tonic properties. 

Vervain has attractive white to purplish flowers appearing in late Spring and Summer.  Propagation is by seed, root division or cutting.  Plant in full sun in well-draining soil.  It is frost resistant but does not cope with drought.

Make a tea of ½-1 teaspoon of dried or 3 teaspoons of fresh herb in a cup of water, for 10-15 minutes.  It is quite bitter, so you may like to add honey or lemon to mask the flavour.  Drink up to 3 cups a day.

Vervain used in excess may cause nausea and vomiting.  It can interfere with hormone therapy and blood pressure medication.  Pregnant women should avoid it, due to its association with uterine contractions.

Gotu kola (centella asiatic)

Like lemon balm, gota kola also has a centuries old history of being the ‘elixir of life’, increasing brain capacity and promoting longevity.  However, lots of people now say, ‘eating a few leaves a day, keep arthritis away’. In Ancient China it was the key ingredient in their ‘fountain of youth’ elixir.  The Chinese herbalist, Professor Li Chung Yun who lived to 256 years old proclaimed amongst various tips for a long stress-free life to include daily consumption of gotu kola and ginseng.  In Ayurvedic medicine, gotu kola is valued for boosting nerve and brain cell function, promoting calmness and mental clarity, and improving poor memory and concentration.  In the early 1930’s, biochemical studies proved gotu kola was influencing the replacement of biogenic amines, the brain neurotransmitters involved in learning, memory, attention and concentration.  More recent research has shown gotu kola can relieve symptoms of attention deficit and hyperactive conditions such as ADHD.

A 2016 study on mice demonstrated gotu kola reduced anxiety induced behaviour, and that same year a small study on humans showed the herb reduced stress, anxiety and depression after 60 days.  However, more research is needed.

Gotu kola is a ground cover and can be easily mistaken for pennywort or native violet.  Propagation is by root division of the plant or seed.  Gotu kola thrives in tropical and subtropical climates.  If growing in more temperate regions, put in a large pot or Styrofoam box so you can shift it into a warm position in winter, and out of frosts.  Fertilize regularly for the best growth.

Just like Professor Li, it’s best to make taking gotu kola a daily habit.  Start with just one or two leaves in the morning and work up to 4-6 leaves a day.  You can pick straight from the garden and chew it or chop and add it to food.  The herb can also be dried and used as a tea; however, this is one herb where fresh is best.  You may be tempted to take more to achieve more effects, however this is not advised.  Some serious side effects have been anecdotally reported. Gotu kola is not recommended for children or for women who are pregnant or breastfeeding.

Whilst this article has outlined some of the medicinal herbs that can support your own mental health, make sure you do your own research. This can include spending some time with the plants you are considering.  What are you noticing as you sit with them?  Does it feel in your gut it is the right thing to try?  You should always listen to what your body is telling you.  If you are not sure, then find out more information.  One of those people you should always consult before taking any herb is your healthcare practitioner, especially if you suffer from an existing medical condition or are on medication, to ensure there are no contraindications and to monitor any potential side effects.

Happy healing herb growing!

References:

‘How Can I use Herbs in my Daily Life?’ by Isabel Shipard
The Botanical Institute
The Lost Herbs
Healthline.com
Restorative Medicine
Webmd.com



herb garden

Healing Herbs for Mental Health

by with No Comment AnxietyDepressionDietDisease and illnessEcotherapyHealing with natureHealth and wellbeingHerbsMental healthNutritionStressTherapy with FoodTraditional Healing PracticesWellbeing

As an advocate for the power of nature in mental health promotion, I have been wondering lately what herbs have to offer us in treatment?

Herbs can be an attractive alternative for people with mild to moderate mental health issues who are hesitant about starting pharmaceutical medications or want a more natural approach to their health.  Our history of using plants as medicine in Australia dates back thousands of years and many First Nations people still use traditional bush medicines in the treatment of various illnesses including mental disorders.  Indigenous peoples worldwide have a holistic view of health that promotes re-balancing both our physical and spiritual selves to treat illness.  The answers are found in nature.  After colonisation, the adoption of herbal medicines came from folk lore remedies passed down from European ancestors.  With the rapid growth of industrialisation, there has been a corresponding growth in pharmaceuticals to meet the rising demand for treating mental illness and somewhere along the way, we lost touch with our traditional plant knowledge.

This blog is the first in a series introducing herbs that have been used in traditional, Eastern or folk medicine to treat various ailments including mental health issues.  Some of these have since been studied in the science lab to try and understand their effects, and some haven’t.  The willingness of doctors to include them in your treatment plan will therefore be limited, unless they have been thoroughly tested and are recommended in the global clinical guidelines.  At the very least, your doctor should be able to guide you on whether a particular herb will react with any medication you might already be taking.  And if you are not taking pharmaceuticals then there is probably nothing to lose.

St Johns Wort (hypericum perforatum)

In centuries past, the Greeks and Romans used St Johns wort to drive out evil spirits said to possess humans and protect them against witches’ spells.  Those afflicted were encouraged to drink the tea or hang bunches of the herb around their neck or over doorways in the home.  St Johns Wort has a large variety of traditional therapeutic uses on the human body including conditions of the nervous system such as depression, restlessness, anxiety, tension, irritability and nightmares.  The herb has been well-researched scientifically in Europe to have an effect on lightening moods in people affected by bipolar depression, seasonal affective disorder (SAD), melancholy and low self-worth, through increasing feelings of euphoria and well-being.  St Johns Wort is believed to work by optimising the levels of neurotransmitters in the brain such as ‘the feel good’ chemical, serotonin.  Depleted serotonin levels are associated with depression, anxiety and mania.  St Johns Wort demonstrates similar results to pharmaceutical drugs such as fluoxetine with fewer side effects.  For mild to moderate depression, it is now one of Australia’s top selling herbal medicines but may take as long as 2 or months to start having maximum benefit.

Native to Europe, but now naturalised in Australia, some states have declared it a noxious weed for its invasion of farmland.  It is best grown from a cutting or division of the roots, as seeds take a long time to germinate.  It prefers well drained soil and performs well in temperate climates.  Contain the herb in a pot to prevent spreading, however it generally only lives for a few years.  It cannot be grown in Victoria as it is declared a noxious weed.

Infuse a tea of ½ to 1 teaspoon of herb in a cup of boiling water and drink with meals.  It is also available in a tincture, taken three times a day. 

Some people can react to taking St Johns Wort in combination with certain pharmaceutical drugs and foods or drink.    Please consult with your medical practitioner to make sure it is safe for you and your circumstances.

German Chamomile (matricaria recutita)

There is some evidence to suggest that chamomile might be helpful for people who experience anxiety.  Studies as recent as 2020 have also shown clinically meaningful antidepressant effects in patients with co-morbid depression and anxiety.  However, more research is needed.  It is believed that chamomile works to boost mood regulators in the brain including serotonin, dopamine and noradrenaline, however this has not been clinically proven.

Monks in the Middle Ages would lay sick people down in a lawn of chamomile, believing that the pleasing aroma of the leaves lifted them from depression and illness.  An oil of chamomile made from chamomile flowers and olive oil macerated for two weeks is used in aromatherapy to lift the spirits of emotional, anxious or over-sensitive people.

Chamomile is best propagated by seed.  Plant directly in the garden or in pots in well drained soil, in a sunny position.  In hot and tropical climates, choose a position in the garden which gets afternoon shade.  In cold, frosty climates, wait until spring to plant seeds.

For tea, pick the flower heads as they start to bloom and dry in the shade.  When fully dried, store in a sealed container.  Picking flower heads regularly will stimulate more production and extend the life of the plant.  Seed can be saved from flower heads that have started to droop, before they dry out and fall to the ground.

Chamomile can have negative interactions with prescribed medications or other supplements so consult your doctor.

Passionflower (Passiflora)

As far back as the 1560s, the Incas were using passionflower to brew a tonic tea.  But it was the Christians who shortly after gave the passionflower its name, taken in by the large blossoms that appeared to evoke the Passion of the Crucifixion.  Passionflower contains tranquilizing chemicals, maltol, flavonoids and passiflorine, which is similar to morphine.  It also contains stimulants although researchers believe the overall effect is mildly sedative, and therefore you cannot get addicted to it.  Passionflower is believed to assist with feelings of nervousness, restlessness, anxiety, depression, tension and stress.  It is a favoured herbal alternative to pharmaceutical drugs like Valium.  Passionflower is also used to assist in managing hyperactivity and sleeplessness.

The passionfruit plant is easy to grow in tropical and subtropical climates, from seed, cutting or root runners.  In cooler areas, some species such as the Banana Passionfruit are cold tolerant.  The trailing vine with is colourful flowers is a wonderful addition to the garden, igniting all the senses.

The leaves and flowers of the passionfruit plant are used in herbal preparations.  One teaspoon of dried herb is steeped for 10-15 minutes in one cup of boiling water.  Drink the tea up to three cups a day including one before bed to help you sleep soundly.

Passionflower should not be taken with antidepressant drugs, while pregnant or if you have liver disease.  Do not take any more than the recommended dose.

Catnip (Nepeta cataria)

Catnip has been used medicinally for a wide range of afflictions from Europe to China over the last 2000 plus years.  Most noted for its intoxicating effect on cats which brush up against or eat the leaves, not all cats have the gene that contributes to their experience of euphoria.  It is the same chemical in catnip that attracts cats called nepetalactone isomers, which produces the relaxing effect in humans, similar to the natural sedative in Valerian (valepotriates). 

Catnip has the effect of uplifting your mood, easing emotional tension, relaxing the whole body and boosting well-being.  It is also used as a mild sedative for insomnia.

Catnip is a useful aromatic addition to the garden attracting bees and repelling mosquitos.  It is easy to grow from seed, cutting or root division, in a wide variety of soil types and climates.  Harvest the leaves and flowers in late summer while in full bloom, dry them and store in an air-tight container in order to preserve the volatile oil.

Use 2 teaspoons of the dried herb in a cup of boiling water and steep for 10 to 20 minutes.  If it is going to work for you, you should start to notice the effects in 2 weeks.  Even tucking a bag of dried catnip leaves under your pillow help to induce a restful sleep. 

Catnip is non-toxic but if you experience an upset stomach or allergic reactions, either decrease the dosage or stop using it. 

Motherwort (Leonurus cardiaca)

Motherwort has a strong folklore history.  The ancient Greeks and Romans used it for depression, physical and “emotional problems of the heart” experienced as palpitations.  The Chinese have revered the herb for longevity.  An English herbalist called Culpepper in the 17th century once wrote, “There is no better herb to take melancholy from the heart and make a merry, cheerful soul”.  It got the name motherwort from its use as a uterine stimulant to bring on labour.  Despite limited research into its effects, some European countries have approved its use to treat a rapid or irregular heart rate caused by stress, anxiety and other nervous conditions.  One study in 2011, demonstrated after 28 days of treatment with motherwort, 32 percent of participants with significant improvement in symptoms of anxiety and depression, and a further 48 percent of participants showing moderate improvement.  

Motherwort can be quite difficult to grow from seed, enjoys a sunny or partly shaded position in the garden, and adapts to any soil and climatic conditions.  It is sometimes affectionately known as Lion’s Tail due to the tall distinct tail-like stems from which soft, hairy leaves grow. 

Use motherwort dried leaves in a tea steeped for 10 minutes, with a little honey or lemon juice to hide the bitter taste or combine with another herb such as spearmint.  Sip 1-2 cups throughout the day or alternatively take ½-1 teaspoon of tincture three times a day.

Motherwort should not be used in pregnancy.  It should be used only under doctor supervision, if cardiac drugs are being prescribed and used.

Whilst introducing herbs might be something to try, it is also important to consider what else is passing your lips.  Some nutritional deficiencies, such as vitamin B and zinc, are associated with depression.  It is well known that a diet of processed foods, as opposed to a balanced wholefood diet of lean meats, fish, whole grains, fruit and vegetables, puts you at higher risk of developing depressive and anxiety symptoms.  For more on the impact of diet on mental health, check out my other blog.

Whilst all these plants can be bought as either a tincture or dried herb, I highly recommend trying to grow your own.  Getting out in the garden and breathing in the soil microbes are also a great mental health initiative. Old traditional herbs are a wonderful addition to the garden and allow you to play a role in preserving our wonderful history of herbal medicine.  Just check if there are any growing restrictions in your state.

Please remember, that medicinal herbs should only be used in consultation with your treating medical practitioner, as there may be contraindications with your current medications, possible side effects or higher risks of allergic reactions.  Some herbs are also not suitable to take during pregnancy or to give children to children.

A good GP should be willing to consult with you, if you are wanting to introduce herbal medicines into your treatment plan.  All the available research on what is effective and what isn’t is published in these global clinical guidelines, accessible to clinicians, who are often unsure of the most recent available evidence.

Happy healing herb growing.

For part two in this series, click here.

References:

‘How Can I use Herbs in my Daily Life?’, Isabel Shipard
‘The New Healing Herbs’, Michael Castleman
New clinical guidelines for the use of medicinal plants, Deakin University

cauliflower brain

Feed Your Brain and Feel Better

by with No Comment AnxietyDepressionDietHealing with natureHealth and wellbeingMental healthNutritionSelf CareWellbeing

Did you know that up to 40% of the nutrients you eat goes into feeding your brain? 

The food you eat not only fuels your physical health but new research shows it affects our mental health too!

Is your brain foggy and lethargic, ruminating and making you feel depressed, or overactive and anxious?  So what is it you are putting into your body?  If we’re really going to make a difference in how we feel and think, then we have to look at what we are feeding our brain.

We need to start taking a different approach to treating mental health, because medication alone is not the answer.  If it were, then we wouldn’t be having a global mental health crisis right now. Globally, the number of people taking antidepressants, anti-anxiety and anxti-psychotic medication has doubled over the last five years to 17 percent of the adult population.  

So I want to shine the light on nutrition to improve your mental health.

You’re not going to like what you read because this requires a move away from ultra-processed foods which are usually cheap and convenient.  The Western diet is typically high in calories, refined grains and sugar, heavily processed, high in chemicals and low in fresh produce.  These foods are packed out with ingredients like starch, vegetable oil and sugars along with additives like colours, flavours and emulsifiers so they are cheap to buy but offer no nutritional goodness.

So what is it your brain actually needs so that it can function at its best and having you thinking and feeling great?   Fish oil is a rich source of omega-3 fatty acids that are key to good brain function.  But the real jewels for a mentally healthy diet I want to introduce you to are micronutrients.  Unlike their much bigger cousins’ macronutrients – carbs, proteins and fats – micronutrients are vitamins and minerals.

Minerals are the stable chemical compounds like calcium, phosphorus, magnesium and potassium and the trace minerals like zinc, copper, iodine and selenium.  Vitamins are organic compounds which are generally not made in the body, we have to consume them through plants.  There are about 15 essential vitamins with a variety of letters and numbers which you are probably familiar with. 

Most of us are not getting all the necessary micronutrients from real foods that is needed for a mentally healthy brain!  In a recent US study, 94 % of the US population did not even meet the daily requirement for Vitamin D, 89% for Vitamin E, 52% for magnesium, 44% for calcium, 43% for Vitamin A and 39% for Vitamin C.   Could this be the reason why so many of us are struggling with depression and anxiety?

So what is it about these micronutrient little gems that is so key to our mental health?  Well, this is where it gets a little complex because it is about understanding a bit of brain chemistry.

Micronutrients are key to our brain being able to make neurotransmitters such as serotonin, you probably know as the ‘happy hormone’.  It’s the chemical that contributes to our feelings of wellbeing, stabilizes our mood and plays a role in regulating our sleep, learning, memory and appetite.   Without it, we feel depressed.

Micronutrients are also vital in assisting the mitochondria, or energy organelles of your cells to make adenosine triphosphate (ATP). The citric acid cycle, also known as the Krebs cycle, produces ATP and is completely dependent on micronutrients to function.

Take a close look at how many micronutrients are involved in this cycle? Mind blowing.

But wait there’s more.

“In every organ of our body, including our brain, compounds or chemicals go through multiple conversions.  So from chemical A to chemical B.  It’s that simple.  And to make that conversion work, you need enzymes and cofactors.  Consider enzymes as the tools needed to assemble a car.  The enzymes are the tools used to build the car, but they are dependent upon having plenty of factory workers.  Without the workers, the assembly just won’t happen, but with more of them, assembly will go faster.  Minerals and vitamins are your factory workers.  So in other words, you need to feed your brain a steady supply of micronutrients to provide the co-factors needed for brain metabolism to happen.” (Rucklidge)

So let’s use our happy hormone as an example.  We need to consume the chemical tryptophan in order for it to convert into the neurotransmitter, serotonin.  And in order to make the conversation, we also need iron, phosphorus, calcium and vitamin B6.  For serotonin to breakdown we need niacin and riboflavin, as well as molybdenum.  Other steps required for the breakdown of tryptophan, requires calcium, potassium, iron, zinc, copper, thiamine, riboflavin and niacin.  So all up there are 11 micronutrients required for three steps in the chemical pathway of converting tryptophan to serotonin.  Complex isn’t it?  Makes you wonder what happens when one or more of these crucial ingredients is missing from our diet?  Is it no wonder so many of us are depressed when our diets are so poor?

These same types of complex metabolism processes are required to make all neurotransmitters. Dopamine, the pleasure hormone, which requires the amino acid tyrosine may have a role to play in the diagnosis of schizophrenia, ADHD and Parkinsons Disease.  GABA, the relaxing chemical, is responsible for slowing down the brain and central nervous system, creating a sense of calm, lowering anxiety and reducing mental and physical stress.  So the key message here is, we need a broad range of micronutrients in order to optimize brain metabolism and function, to operate at our physical and mental best.

So now you know why and how micronutrients are like gold for our mental health, you probably just want to know what specific foods you should be eating.  Well, here is one list.  It is considered to be the most micronutrient-rich anti-depressant foods, according to psychiatrists Laura LaChance and Drew Ramsey beginning with the most beneficial.

Animals Foods
Oyster
Liver and organ meats
Poultry giblets
Clam and muscles
Octopus
Crab
Goat
Tuna
Lobster
Rainbow Trout
Salmon
Herring
Emu
Snapper

Plant Foods
Watercress
Spinach
Mustard, turnip or beet greens
Lettuces
Swiss chard
Fresh herbs
Chicory greens
Pummelo
Peppers
Kale or collards
Pumpkin
Dandelion greens
Cauliflower
Kohlrabi
Red cabbage
Broccoli
Brussel sprouts
Paw Paw
Lemon
Strawberry

Other research has shown increasing foods high in tryptophan like milk, turkey, chicken and oats reduces depression risk, and maintains appropriate melatonin levels, which aids a good night’s sleep.

Research shows that the Mediterranean diet stacks up well against the criteria for better brain health, rich in vitamins, minerals and essential fatty acids.  How would your diet stack up?  Are there some small changes you could make to improve your mental health, decrease the impact of stress on your body or reduce depression and anxiety?

I look forward to sharing more resources with you as we explore the role of nutrition in mental health.  If a holistic approach to mental health appeals to you, then you may like to check out my services.

References: 

Antidepressant foods: An Evidence-Based nutrient profiling system for depression, Laura LaChance & Drew Ramsey, 2018

The role of Vitamins and Minerals in Energy Metabolism and Well-Being, S. Huskisson, S. Maggini & M. Ruf, 2007

The Better Brain: The New Science of Treating, Anxiety, Depression, ADHD and Other Mental Health Disorders With Nutrition, Bonnie J Kaplan & Julia J Rucklidge, 2021

Mental Health and Nutrition, edx course, University of Canterbury, J. Rucklidge

Mindfulness made simple

Coping with Uncomfortable Feelings: Embodied Mindfulness Made Simple

by with No Comment Feelings and EmotionsHealth and wellbeingMindfulnessSelf CareStressTherapy on the GoWellbeing

I invite you to imagine putting on a pair of sunglasses, metaphorically of course.  These glasses have blue lenses that reflect judgement and criticism.  While wearing these glasses you only notice how bad you feel, think how hopeless you are, and leave you wanting to push away uncomfortable feelings.  It is really hard to notice anything good at all.  These are the glasses our human brain wants to reach for first without too much thought about it.

Now I invite you to put on a different pair of sunglasses that help you look through yellow lenses of compassion and kindness.  While wearing these glasses you still notice the ‘bad’ feelings, but they help you see its okay and it’s normal, and allow you sit in uncomfortable feelings with acceptance until they pass.  You also notice feelings like joy and pleasure, and relish them.  These are the glasses we can wire our human brain to reach for first, through the practice of mindfulness.

There are some problems in life that are hard to shift and might be out of our control.  Mindfulness won’t make these problems go away, but it will change the way you look at things.  From time to time, we are also going to have uncomfortable feelings arise like anger, sadness, jealousy, shame, guilt, pain and hurt.   I don’t necessarily consider these negative or bad feelings.  They are part of the human condition and serve a purpose.  When they arise, we can choose to allow our brains to put on the glasses of judgement and criticism, or the glasses of compassion and kindness.

Mindfulness does not have to become a burdensome new thing you have to schedule into your already busy day.  You can still keep doing those things but just wear a different pair of sunglasses doing them!   But it does take practice because our human brain wants to default to the negative.  You will have to consciously keep swapping glasses until your brain gets the message that you want to wear the yellow glasses right now not the blue ones.  

So you notice an uncomfortable feeling arise.  You start making judgements or criticise yourself for feeling this way.  You realise you have the blue glasses on.   Now what?  How do we do this mindfulness stuff?  Okay, time to put the yellow glasses on.

  1. Tune Out.  At the first sign of an uncomfortable feeling or sensation in the body, it helps to become grounded.  Notice what is happening externally in the environment around you.  Using all your senses, explore what you can see, touch, hear, smell and even taste. 
  2. Tune In.  Now take your mindful presence inside by noticing your breath.  Observe how the breathe moves in and out of your body.  Notice what you feel in your body.  What feelings or sensations are arising?  Where in your body are they sitting? 
  3. Stay With.  Bring you awareness one at a time to each of these body sensations.  How strong and how big is it?  Does it have a colour, shape, texture?  What temperature is it?  Does it move?  What else are you noticing?  This is all about observation without judgement.  Get to know this feeling or sensation as if you are a detective having to write a factual report on what you find.
  4. Breathe.  Take a deep breath and send this air into this part of the body you are focusing on.  Allow the air to create some space around this sensation.  Keep breathing just observing what this does to your body. 
  5. Notice.  Keep focusing your awareness on this sensation as you mindfully breathe and simply observe what changes.  Stay with the experience and see where it takes you.  Do you notice a shift of some kind?  How does it feel now?  How is the whole of your body responding? 
  6. Reflect. When you are ready, bring yourself back slowly from your internal focus of attention to the external environment.  Use your sense of touch, sight, sound, smell and taste to bring yourself back.  What are you noticing about this experience?  What is different now or new?  What have you learnt?

Warning:  Please don’t despair, if you notice unhelpful or uncomfortable thoughts arising during this exercise.  The brain will try many times to distract you.  That’s perfectly OK.  Just don’t get caught up in the thoughts or let judgement or criticism take over.  Simply acknowledge the thought, allow it to float away and bring your awareness back to whatever is the current focus of your attention – be it your sensory experience, the breath moving in and out, or the sensation in your body.  The more we do this, the more we develop our mind muscle so it eventually learns your preference for wearing yellow sunglasses.

In short…

My favourite place to practice mindfulness is in nature.  The sound of birds, the smell of the salty sea or the touch of the grass on your feet can be beautiful focus points to ground us before stepping into the journey inside. 

So next time you feel emotion rising inside, step outside.

meditation in nature

Mindfulness in Nature: Meditation for those who can’t meditate

by with No Comment Eco-social workEcotherapyHealing with natureHealth and wellbeingMental healthMindfulnessNature and Forest TherapyRelaxationSelf CareStressTherapy on the GoWellbeing

I am writing this on the banks of the Macleay River in Kempsey.  I feel a few gentle raindrops hitting the back of my neck.  I smell the manure of the resident ducks wafting in the air.  I hear the sound of the breeze whistling through pine needles.  I see ripples of sunlight and reflection dancing over the water.  I pick up a lonesome goose feather, run it across my cheek, and wince with the tickle.  The cut grass feels prickly on the backs of my legs.  This is mindfulness; what it feels like to be in the present moment, just noticing what is around me and the effect it has on my body. 

I notice that which brings the most pleasure and choose to linger in those sensations a bit longer.  Some would say we have lost the art of how to feel pleasure deeply, that somehow it is indulgent and we should move onto the next thing quickly for instant gratification.   

A sensory experience on the banks of the Macleay River, Kempsey

In my mental health counselling practice, I come across a lot of people who struggle with meditation.  They have been told to do it by well- meaning health professionals to cope with the stresses of daily life, anxiety or depression.  But they often feel they can’t do it or at least sustain it.  Some of us are just not born to sit still with our legs crossed on the floor humming a mantra.  And the simple fact is, you don’t need to.  The same kinds of relaxation and mind stilling effects can be gained by spending time in nature, mindfully and with intention.  Nature helps us to turn our brains off and just be. 

Often what brings people unstuck is the constant invasion of thoughts or feelings that arise during meditation.  The voice of anxiety or depression definitely doesn’t want you to enjoy yourself.  I know I struggled with this for many years, wondering if I was somehow doing it wrong or failing.  I gave up and came back to it later in life when stress was impacting seriously on my health.  Know that it is OK to have invading thoughts and feelings.  Rather than push them away, welcome them.  Then gently bring yourself back to the focus of your attention.

The focus of our attention does not have to be breathing, counting to ten, or repeating a mantra.  It can simply be bringing your awareness to the natural environment using all your senses.  Give yourself permission to enjoy that bird song, watch that butterfly, breathe that ocean air.

Let’s try it now.  (You may like to record the following script on your phone, with gentle pauses or have someone guide you.)

I invite you to find a spot in nature where you can sit, stand or lie down without being interrupted.  Allow yourself to just take in your surroundings and notice what is around you.
If you feel comfortable doing so, close your eyes.  If not, you can lower your eyes to the ground and gently soften your gaze.
Take a moment to tune into your body.  Notice if there is a part of you that is a bit tight or tense.  Without making judgement, just give your body what it needs to feel relaxed.  This could be a stretch, a deep breath, a wriggle or shake.
When you’re ready, bring your attention to the part of your body that is connected to the ground.  Notice how it feels just to be supported by the earth.  Notice the feeling of gravity and what it is like to be pulled gently towards the earth.
You may find that you are distracted by thoughts or feelings.  This is okay.  When you notice them, acknowledge them and let them float gently away again, like a leaf in the wind. 
Now bring your attention to your sense of touch.  Hold your hands out in front of you and notice the sensation of the air on your skin.  You may like to explore the variety of textures on the ground around you.  If there is a particular sensation of touch that feels pleasurable to you, invite it in for a minute.
Turning your attention to your hearing, notice what sounds are around you.  Notice the variety of sounds, what is furtherest away, what is closest to you and what is filling the gap in between.  You may notice the sounds are interacting with each other, like a chorus or symphony.  Exaggerate the sound of your own breathing to see if you can blend it in with this rhythm.  Perhaps there is a sound which is giving you the most pleasure.  Allow it to penetrate your being.
Breathing in through your mouth, see if there is a taste to air.  Notice the texture or quality of the air.  If you’re feeling a bit cheeky, poke out your tongue and turn your head in different directions to see what changes.  Breathing in through your nose, notice what smells are being offered.  Move your head in different directions to notice what changes.  Give yourself permission to linger longer in the smell that is giving you pleasure.
Before opening your eyes, imagine your eyes are like the sun popping over the horizon on a brand new day.  When you are ready, open your eyes slowly, low at first and gently moving skyward.  Notice what comes into your awareness.

Journalist and author, Christine Jackman practises mindfulness in nature on the Coffs Coast.

You may like to reflect on what you are noticing about this kind of mindfulness meditation?  What are you noticing in your body, in your mind, in your mood?  What are you noticing in your surroundings that you have not observed before?

To me, a mindfulness practice in nature feels like ‘coming home’ to my true nature.  It’s a way of being that has been practiced by our ancestors since time immemorial. 

For more ways of being truly present in nature for good health and wellbeing, check out my Nature Therapy e-book.  It’s free when you sign up to my newsletter.

nature therapy; don't be afraid

3 Reasons Why Nature Therapy shouldn’t scare you!

by with No Comment EcotherapyForest bathingHealing with natureHealth and wellbeingNature and Forest TherapyRelaxationSelf CareShinrin YokuSpiritual practicesWellbeing

There has been a long running discussion amongst Nature and Forest Therapy Guides in Australia about what to call our practice.  We have been trained in nature and forest therapy, yet many are preferring to use words like nature connection, forest bathing or shinrin yoku, because they think that people are put off by the word ‘therapy’.  Perhaps it conjures up images of sitting on a couch, while someone delves into your psyche.  Therapy is something you do when you have a mountain of problems you can’t solve on your own, right?

Instead of running away from using the word ‘therapy’ to describe our practice, I believe we have an opportunity to change perceptions and challenge stereotypes.  I argue that nature therapy is for everybody, whatever stage of life, however well functioning (or not) they may appear.

1.  There are lots of therapies that aren’t scary

Therapy is nothing to be afraid of.  If that were so, then we would also run the other direction if offered massage therapy, aromatherapy, yoga therapy and beauty therapy.  But no.  We can’t seem to get enough of these.  You can safely add nature therapy to your list of nourishing and empowering practices for your body, mind and spirit.

2.  We are not going to ‘do’ anything to you.

Nature and Forest Therapy Guides are not going to ‘do’ any therapy on you.  In fact, it is a practice which requires less ‘doing’ and more ‘being’.  If anyone is going to ‘do’ anything to you, it is the forest.  The Guide just opens the door for whatever medicine the forest has for you to discover for yourself.  The potential is there for nature to change the way you think or feel about things, if you are open to slowing down and listening.  To help you on your reflective journey, you will have the opportunity to share what you are noticing in nature, with the other participants on a Guided walk.  You can even enjoy nature therapy on your own, at your preferred pace, in your own backyard.  We believe you are the expert in your own life.  Nature is a powerful friend in discovering your true nature.  We don’t need to ‘do’ anything to you.

3.  Nature Therapy is for everyone

Therapy is an activity that is designed to have ‘therapeutic’ benefits.  ‘Therapeutic’ is defined as “having a good effect on the body or mind; contributing to a sense of well-being.”  Nature therapy is an experience that brings a huge range of scientifically proven benefits to your health and wellbeing.  That’s good for everyone, not just for people who are unwell.  I’m a big believer in disease prevention and in that vain, nature therapy should be part of everyone’s daily lifestyle, along with sensible eating and exercise.

 

Let’s normalise therapy, so everyone wants to do it.  Tell your friends ‘you’re getting your daily dose of nature therapy’.  It’s the most natural thing in the world you can do.  I mean ‘be’.

Lucy is a Certified Guide with the Association of Nature and Forest Therapy.  She offers Guided Nature Therapy Walks in the Nambucca Valley and Coffs Harbour region.

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Nature and the Imagination: Partners in Relaxation and Mindfulness

by with No Comment EcotherapyFeelings and EmotionsHealing with natureHealth and wellbeingMindfulnessNature and Forest TherapyRelaxationSelf CareSocial and emotional wellbeingSpiritual practicesStressWellbeing

I am wondering about the power of nature imagery as a tool for relaxation.  Not everyone has access to beautiful landscapes or nature at their back door.  Access to the outdoors may be limited by mobility or circumstances.  Some of us live in cities where green space is lacking.  Recent studies show that prisoners watching nature documentaries are less aggressive and violent, so we know that one doesn’t need to actually be outside to receive the healing benefits of nature.

I am thinking about a refugee whom I support on Nauru in indefinite detention, who is unable to get outside due to chronic pain and continuing trauma.  He recalls fond memories of being a lifeguard on a beach before the detention centre was closed and all services were withdrawn from the island.  I have been trying to work with him to visualise that special beach in his mind.  This is challenging given the circumstances he finds himself, in chronic pain and confined to his room.

I think there is real value in present moment situations of chronic stress, depression or anxiety, to call upon nature as our friend to induce a state of relaxation.   To bring a sense of calm to the amygdala, activated by the sympathetic nervous system.  To reduce the negative effects of rumination on mood and wellbeing.  To open up a space to breathe while the unpleasant feelings pass.

We know that the brain cannot tell the difference between sitting in real nature or imagining a landscape in our mind.  The same physiological and psychological benefits of stress reduction are experienced in both of these situations.  So just by thinking about your favourite safe place in nature is enough to produce the required relaxation response.

Here are some simple instructions for a Tree Visualisation meditation, I gave recently at a Nature Therapy talk I did with cancer patients.  Another option is to have a basket of nature objects such as shells, stones, pine cones, leaves, feathers, gum nuts and other interesting objects.  Just holding one of these treasures in your hands with eyes closed, eliciting all the senses to engage with it, can bring forth a range of mindful responses.  Both of these activities elicit strong memories for people, of places they have been before, of experiences they have had and of traditions or rituals held precious.  I watch their faces as anxiety or fear is replaced by instant comfort and joy.

As quickly as the stress response is triggered, the brain has the power to bring a state of relaxation and calm to us.  Nature and the imagination are perfect partners to try this out for yourself!

forest bathing

3 Reasons Why You Should Go Forest Bathing

by with No Comment Bush therapyEco-social workEcotherapyForest bathingHealing the planetHealing with natureHealth and wellbeingMindfulnessMother EarthNature and Forest TherapySelf CareShinrin YokuSocial and emotional wellbeingSpiritual practicesStressTherapy on the GoWellbeing

First of all, you might be wondering what exactly is forest bathing?

Forest bathing is a nature connection practice inspired by the Japanese where it is called Shinrin Yoku.

It’s not about getting wet.

The idea is to fully immerse yourself in nature and to bathe all your senses (more than 12 of them!).

Put simply, it is about taking a slow mindful walk in nature, breathing in the forest air, sitting and observing, and developing an emotional connection to the forest.  It is different from hiking, where the pace is faster and you miss a lot of what is going on around you.  It is also different from a naturist walk, where you might be identifying and naming species of fauna or flora.

A Forest Bathing walk covers less than a kilometre usually over two or three hours.  Its aim is to help you slow down and take a break from the stresses of daily life, and to appreciate things that can only be noticed when moving slowly.    Some people describe it like doing meditation or mindfulness in nature.

So now that we know what it is.  Why on earth would we want to do it?

1.  Forest Bathing is Part of Our True Nature

Humans evolved out of forests.   Our species spent millions years of in development within these ecosystems.  Then our world experienced rapid industrialisation and we moved into cities.  While genetically our bodies are optimized for the forest, we are now trying to survive in the busy, stressful conditions of modern civilization.

Our separation has caused what Richard Louv terms, ‘nature deficit disorder’.  He argues that our children are spending so much less time outdoors than previous generations, it is having a detrimental impact on their development.

Rather than seeing ourselves as separate from nature, we must remember, we are nature.

2.  Forest Bathing Promotes our Health and Wellbeing

In the Western world, rates of mental health problems are out of control.  Over 50% of people are stressed at work.  In Australia, 1 in 5 of us will go on to experience a mental illness.  Many physical illnesses and disease can also be linked to stress as an underlying cause.

The Japanese have been studying the effects of forest bathing since the 1980’s.  What they discovered was an antimicrobial organic compound called phytonicides that are given off by evergreen trees such as pines and eucalypts.  When you breathe in phytonicides, your blood pressure drops, your cortisol level (or stress hormone) reduces and heart rate variablilty improves.  Phytoncides are immune boosters which increase the natural killer cells in our body, associated with fighting cancer.

Other research has shown that being in nature:

3.  Forest Bathing Addresses Climate Change

I know, it’s a big call.  But I firmly believe that if we are more closely connected to Mother Nature, we are more likely to want to care for and protect it.  Ours is a reciprocal relationship.  When the earth is sick, so are we (see point 2).  We need healing and so does our earth.

Humans have become so separate from nature that there has been little regard to how we treat the earth.  It has been seen as a collection of resources to be exploited for our benefit.  On a guided forest bathing walk, there is particular attention paid to the practice of reciprocity.  In supporting the development of human-nature relationships, we foster the role of humans as givers, as well as receivers.

People who engage regularly in forest bathing practices, tend to spontaneously find themselves engaging in place tending on a personal level or want to get involved in environmental activism at a macro level.

So rebuilding our intimate connection to the forest again, will ultimately lead to the healing of the planet and of course, our own health too.

If one or more of these reasons has inspired you to try forest bathing, then feel free to join the Japanese where is it called “Shinrin-yoku” (森林浴), the Germans practising “Waldtherapie”, the Koreans engaging in “Sanlimyok (산림욕)” and of course, the Australians, Americans and Europeans, where we use the terms “nature and forest therapy”.

If you are in the Nambucca Valley or Coffs Coast region, you can join me on your very own private Nature therapy walk.  Or you can find other Certified guides in Australia here and elsewhere in the world here.

Happy Forest Bathing!

indoor ecotherapy

5 Intentional Ways to Bring Nature Therapy Indoors

by with No Comment EcotherapyFeelings and EmotionsHealing with natureHealth and wellbeingMental healthMindfulnessMother EarthNature and Forest TherapySelf CareSocial and emotional wellbeingStressTherapy on the GoWellbeing

After three days of constant rain, I feel myself starting to go a little ‘cray cray’.  I miss my daily walk up the country road where I live.  Not surprisingly, I come down with a cold and by day three it turns into a headache.   Does this happen to you?  After days of not venturing outside, your health starts to deteriorate?

It makes a lot of sense, given that being in nature or green spaces is scientifically proven to promote good physical, mental and spiritual wellbeing.

Don’t despair.   I have some tips for bringing the benefits of nature indoors, so you can enjoy the sensory experience even when stuck inside.

1. Pot up the pesky weed and bring it inside.

Plants are not only a visually pleasing and calming addition to your home, but can be a great source of air purification. Two of the best plants to remove indoor toxins and chemicals are Mother in Laws tongue (a weed in the garden) and the Peace Lily.  With increased oxygen levels in your home, you will also breathe easier.
Houseplants also reduce the incidence of dry skin, colds, sore throats and dry coughs.  Put a plant on your desk to give your eyes a rest from your computer screen, boost concentration and be more productive.   One study showed that hanging out with indoor plants can increase memory retention up to 20 percent.  Weird but true.

2. Knock on Wood.

A lot of research has shown that using wood indoors in the form of furniture, fittings and features helps us to relax.  Simply running your fingers across a wooden benchtop can calm your nervous system, lower your heart rate and reduce brain activity, promoting an instant soothing effect.  The smell of naturally dried wood has a similar effect and can be replicated by spraying some essential oils such as cedarwood, siberian fir or eucalyptus around your home.  Always choose naturally dried wood products, not heat treated wood for your home as the aromas produce very different results.  A good excuse to treat yourself to a new chopping board!

3. Create a nature table.

Dig out that shell collection in your bathroom, then go gather some stones, pine cones, feathers, or other forest finds that bring you pleasure. Not just for kids, a nature table or basket is a good ‘go to’ to distract us when feeling stressed, anxious or depressed.  In this situation, pick up something that attracts your attention, find a place to sit, and just explore this treasure with your sense of touch, smell, hearing and sight.  Notice how this feels in your body.  Notice what memories arise for you.   Does this natural object have a story to tell?  Allow yourself time to be mindful and present.  Let feelings arise and fall away.  Just notice without judgement.

4. Uber some fresh cut flowers.

There isn’t a human being around that doesn’t get pleasure from admiring and smelling cut flowers.  But did you know that flower arrangements also offer physical benefits too?  Simply looking at fresh flowers in a vase has been shown to decrease the sympathetic nervous system response to stress and increase physiological relaxation responses.  A similar result is experienced when smelling floral essential oils, inducing relaxation and comfort.  So go pick a wild bunch and knock yourself out.

5. Bring nature imagery inside.

This is a great one, particularly if you live in an apartment in the city, or have very little green space around where you live.  Science has shown that showing prisoners photos and videos of forests, glaciers and waterfalls reduces tension, improves sleep and results in less violent angry outbursts.
Install some nature artwork, change your screensaver to a majestic landscape or watch a nature documentary.  Or simply close your mind and put yourself in your favourite natural landscape.  The brain doesn’t know the difference between real life and mindful imagery.  You get similar mental health benefits either way!

So if you’re stuck indoors, know that nature with all its healing properties is there for you.  Go out there and invite it in.  Do it mindfully with intention and purpose.

You might like to also read:   5 Nature Therapy Habits You Can Start Today

For more quick and easy Nature Therapy practices you can incorporate into your day, sign up to my Newsletter and I will send you my free e-book featuring the 21 Day Nature Therapy Challenge.  That’s 21 days of Nature Therapy ideas to help you develop a healthy new habit.

References:

Miyazaki, Y. (2018).  Shinrin-yoku: the Japanese way of forest bating for health and relaxation. Octopus Publishing Group, London.
Rokas, L. (2017).  ‘NASA Reveals A List Of The Best Air-Cleaning Plants For Your Home’ at https://www.boredpanda.com/best-air-filtering-houseplants-nasa/
University of Utah, ‘Nature Imagery Calms Prisoners’, https://phys.org/news/2017-08-nature-imagery-calms-prisoners.html
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5 Nature Therapy Habits You Can Start Today

by with No Comment EcotherapyHealing with natureHealth and wellbeingMindfulnessNature and Forest TherapyNature Connection ChallengeSelf CareTherapy on the GoWellbeing

Want to spend more time in nature?  Well if you need an excuse, here’s one.  Spending more time mindfully in the outdoors will boost your immune system, take away your stress, help you sleep better and boost your creativity.

With the explosion of scientific research on the benefits of being in nature for mental health and wellbeing, you really can’t afford to not go outdoors.  Here are five quick and easy ways to include more nature in your day.

1. Take your lunch break. Outside.

Too many of us work through our lunch break at work, either because that’s what everyone else does and we want to fit in, or we just don’t have time.  Well, the truth is you will have a more productive afternoon if you give your brain a break.  So turn off the computer, leave your devices behind and take your lunch to the park.  Leave work problems at work; they will still be there when you get back.  Sit and observe what is going on around you, breath the fresh air, listen to the birds.  Return to your desk feeling refreshed and ready to tackle that To Do List.

2.  Start a Sit Spot practice. Outside.

A Sit Spot is a spot in nature to simply connect, relax and observe.  The ideal sit spot is in a natural area where two ecosystems meet, such as the edge where a meadow meets a forest.   Choose a place you can visit frequently without too much effort, even if it is less than ideal.  Your backyard can make a great sit spot.

Sit still and quietly, so that birds and animals nearby get past the initial alarm they feel when a human shows up.  The longer and more often you visit, the more you’ll experience.   The local animals will get to know you and become more accepting of your presence.

Clear your mind.  Do nothing.  Just notice.

3.  Make a natural brew. And drink it outside.

Growing your own food is a great way to develop your connection with nature.  Start by growing a few herbs in pots to make refreshing teas.

Treat yourself to a natural herbal brew once a day.  Enjoy the pleasure of interacting with the plant using all your senses – sight, smell, taste, touch, hearing and bodily awareness, then go ahead and harvest a few leaves.

Find a place in your backyard to sit and enjoy your tea.  At first, explore the tea without tasting by using your other senses.  Then take a sip of the tea and explore its flavour and texture.  Drink a full cup and notice its effect on you over the remainder of the day.

4.  Do your exercise. Outside. 

 Apart from saving a lot of money on gym fees, exercising outside exposes you to the sounds of the leaves rustling in the trees, the feeling of fresh crisp air on your skin and the sense of spaciousness.

Rewild your body through real and practical natural movements like running, walking, leaping, dancing, throwing, balancing, crawling, climbing and hunting.  Moving the way our ancestors did promotes strong bone growth, natural conditioning and mental fitness.
Incorporate a way to get to work without using the car.

5.  Walk with your shoes off. Outside.

Once a day, take off your shoes and observe what it feels like to be connected to the earth. Bring the focus of your attention to the souls of your feet.  Step slowly and intentionally noticing the effect of contact on your body.

The earth is endowed with electrons which are absorbed through your feet.  There is evidence showing this grounding practice is good for your physical health like improving your sleep and reducing pain and inflammation.  Our great ancestors never wore shoes and they were a pretty healthy mob.

You might also like to read:   5 Intentional Ways to Bring Nature Therapy Indoors.

For more quick and easy Nature Therapy practices you can incorporate into your day, sign up to my Newsletter and I will send you my free e-book featuring the 21 Day Nature Therapy Challenge.  That’s 21 days of Nature Therapy ideas to help you develop a healthy new habit.